Monday WOD 12.1.14

Starting up a high volume olympic lifting cycle that will take us into the holidays.
A couple of dates to mark down for the new year:
Saturday, January 24th 2015 OCN Winter Games and Saturday
February 14th the 2nd Annual Sweetheart Skate/Pond Hockey Event at the Judkins!

Warmup
2 Rounds
2 Back Rolls
8 Good Mornings (Empty Bar/PVC)
5 Kang Squats (Empty Bar/PVC)
=============================
1×5 Deadlift @ 55%
1×5 Deadlift @ 65%
1×5 Deadlift @ 75%

Set 1
1×5+ Deadlift @ 85%

Set 2
Split Jerk Technique
– Intro Wall Jerk Hops
– Footwork

Set 3
Split Jerk Doubles (Technique Limit)
@ 0:00 – 2 Split Jerks @ ~50% 1RM
@ 1:00 – 2 Split Jerks @ ~50% 1RM
@ 2:00 – 2 Split Jerks @ ~60% 1RM
@ 3:00 – 2 Split Jerks @ ~70% 1RM
@ 5:00 – 2 Split Jerks @ ~70% 1RM
@ 7:00 – 2 Split Jerks @ ~80+% 1RM
@ 9:00 – 2 Split Jerks @ ~80+% 1RM
@ 12:00 – 2 Split Jerks @ ~80+% 1RM
@ 15:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 18:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 21:00 – 2 Split Jerks @ Heaviest successful from min 7-12
@ 24:00 – 2 Split Jerks @ Heaviest successful from min 7-12

OCN CrossFit - 2014 - WOD -142

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Friday WOD 11.28.14

UPDATE: We got power back at the gym! We will open at 6pm tonight.

6pm WOD only tonight!
Saturday Closed

Warmup
3 Rounds
2 Back Rolls
2 Inch Worms
3 Pullups
10 Air Squats

Set 1
Makeup any missed PRs from 11/24 – 11/25 including
2k Row.

IMG_4344

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HAPPY THANKSGIVING!!!!

Closed for the holiday! HAPPY THANKSGIVING!

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Wednesday WOD 11.26.14

Holiday Hours:
Closed Thursday, Thanksgiving
Friday 6pm WOD only
Saturday Closed

The designs for our new gear is in! Sahil did not disappoint. Order forms, pictures, and clothing options are on the table at the gym. Orders are due TODAY!

Warmup
2 Rounds
3 Pullups
8 Pushups
12 Air Squats
8 Clean + Jerk (Empty Bar/PVC)

Set 1
2 Teams
Teams keep track of order and what weight needs to be
on bar at end (85% 1RM Clean of current athlete).
7 Rounds @0:00, 6:00, 12, 18, 24, 30, 36
Relay Style
8 + X Thrusters (75/45#)
5 + X Burpee Over Bar
3 5 Yd Suicides
1 Clean @ 85% 1RM (If clean is missed, 4 DLs or retry)
Next athlete goes when clean (or last DL) is finished.
Round score is total time in seconds divided by number
of athletes (Avg. Round Time). For each round won, X
increases (for the winning team only) based on the
amount of rounds won by that team. For 1 win X=1, 2
wins X=2, 3 wins X=4 e.g. If team 1 wins Round 1, they
do 9 Thrusters and 6 Burpees over Bar. If they win again
they do 10 and 7 etc. First team to 4 “round wins” wins.

OCN CrossFit - 2014 - WOD -146

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Tuesday WOD 11.25.14

Holiday Hours:
Closed Thursday, Thanksgiving
Friday 6pm WOD only
Saturday Closed

The designs for our new gear is in! Sahil did not disappoint. Order forms, pictures, and clothing options are on the table at the gym. Get your orders in before next Wednesday, the 26th!

Warmup
Check Resting Heart Rate!
Dodgeball

Set 1
1RM Push Press (end @ 13:00ish)
1RM Weighted Pullup (end @ 18:00ish)
1RM Weighted Dip (end @ 23:00ish)
1RM Box Jump (end @ 31:00ish)

Set 2
2000m Row

Set 3
Mobility

OCN CrossFit - 2014 - WOD -157

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